Lentil vs. Submarine sandwich — In-Depth Nutrition Comparison

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The main differences between lentil and submarine sandwich

Lentil has more folate, fiber, iron, and copper; however, submarine sandwich has more selenium, vitamin B3, calcium, and vitamin B2.
Daily need coverage for selenium for submarine sandwich is 31% higher.
Submarine sandwich has 7 times less fiber than lentil. Lentil has 7.9g of fiber, while submarine sandwich has 1.2g.
Lentil is lower in saturated fat.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lentil

Submarine sandwich

Contains more MagnesiumMagnesium	+80%
Contains more PotassiumPotassium	+30.9%
Contains more IronIron	+84%
Contains more CopperCopper	+198.8%
Contains more ZincZinc	+21%
Contains more PhosphorusPhosphorus	+60.7%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+39.5%

Contains more CalciumCalcium	+800%
Contains more SeleniumSelenium	+610.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lentil

Submarine sandwich

Contains more Vitamin B5Vitamin B5	+15%
Contains more FolateFolate	+174.2%
Contains more CholineCholine	+12.4%

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+272.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+103%
Contains more Vitamin B2Vitamin B2	+265.8%
Contains more Vitamin B3Vitamin B3	+307.8%
Contains more Vitamin B6Vitamin B6	+14%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+164.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	19.9µg	31%
Folate	181µg	66µg	29%
Fiber	7.9g	1.2g	27%
Sodium	2mg	575mg	25%
Vitamin B3	1.06mg	4.323mg	20%
Iron	3.33mg	1.81mg	19%
Copper	0.251mg	0.084mg	19%
Saturated fat	0.053g	3.554g	16%
Vitamin B1	0.169mg	0.343mg	15%
Vitamin B2	0.073mg	0.267mg	15%
Fats	0.38g	10.04g	15%
Calcium	19mg	171mg	15%
Polyunsaturated fat	0.175g	1.927g	12%
Phosphorus	180mg	112mg	10%
Monounsaturated fat	0.064g	3.716g	9%
Cholesterol	0mg	27mg	9%
Vitamin B12	0µg	0.22µg	9%
Vitamin C	1.5mg	7.5mg	7%
Starch		15.67g	6%
Manganese	0.494mg	0.354mg	6%
Calories	116kcal	213kcal	5%
Magnesium	36mg	20mg	4%
Potassium	369mg	282mg	3%
Protein	9.02g	10.52g	3%
Fructose		1.4g	2%
Vitamin K	1.7µg	4.5µg	2%
Vitamin B6	0.178mg	0.203mg	2%
Vitamin B5	0.638mg	0.555mg	2%
Vitamin E	0.11mg	0.41mg	2%
Vitamin A	0µg	22µg	2%
Zinc	1.27mg	1.05mg	2%
Choline	32.7mg	29.1mg	1%
Vitamin D	0IU	7IU	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	12.23g	19.23g	N/A
Carbs	20.13g	20.43g	0%
Sugar	1.8g	3.18g	N/A
Trans fat	0g	0.119g	N/A
Tryptophan	0.081mg	0.1mg	0%
Threonine	0.323mg	0.331mg	0%
Isoleucine	0.39mg	0.431mg	0%
Leucine	0.654mg	0.752mg	0%
Lysine	0.63mg	0.491mg	0%
Methionine	0.077mg	0.21mg	0%
Phenylalanine	0.445mg	0.431mg	0%
Valine	0.448mg	0.501mg	0%
Histidine	0.254mg	0.301mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA		0.104g	N/A
Omega-3 - DPA	0g	0.005g	N/A
Omega-3 - Eicosatrienoic acid		0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.013g	N/A
Omega-6 - Eicosadienoic acid		0.048g	N/A
Omega-6 - Linoleic acid		1.665g	N/A